How to Do Hang Snatch: Muscles Worked & Proper Form

Muscles Worked in Hang Snatch

Primary muscles worked:

• Glutes
• Lower Back
• Adductors
• Quads

Secondary muscles worked:

• Hamstrings
• Trapezius
• Forearm Flexors
• Calves

How to Hang Snatch

1. Grip the bar with a wide overhand grip and lift it up to get into the starting position, with the bar resting in the hip crease.
2. Hold your breath and brace your core slightly.
3. Lower the bar along your thighs, down to about knee-level, by bending your hips and knees.
4. Reverse the movement and lift the bar in a smooth but fast motion, by extending your legs and knees simultaneously.
5. Once the bar has reached maximum speed, squat down deep and catch the bar on straight arms over your head.
6. When you’ve got control of the bar, stand up straight.
7. Lower the bar in front of you, with control.

Commentary

The hang snatch is a variant of the snatch exercise, in which you have removed the first pull from the floor. This makes the hang snatch a potentially easier variant to begin with for learning the snatch, since you don’t have to focus on as many steps.